Top 10 Real Food Sources of Vitamin B12: Brain Food

Health Benefits of Vitamin B12

Vitamin B12 helps maintain nerve cells and red blood cells and is also an essential in making the DNA found in all cells. It's brain food. Because the nutrient is found in meat, fish and dairy, vegans and vegetarians are more susceptible to Vitamin B12 deficiency.

1. Clams

Whether you like them raw on the half shell or cooked in your clam chowder, three ounces of these mollusks boast 84.1 μg of Vitamin B12. A king of the superfoods, clams are also a top source of potassium and the No. 1 source of iron.

Clams are unlikely to be contaminated, and according to the Environmental Defense Fund's Seafood Selector, the farming of the most common clams in the U.S. (northern quahogs) does little ecological damage.

4. Oysters

Another mollusk that is a good source of Vitamin B12 are oysters. Six medium oysters have 16.4 μg of Vitamin B12. A true superfood, oysters are also a top source of iron.

Wild oysters can have high amounts of contaminants, and may be harvested using destructive methods, according to Environmental Defense Fund's Seafood Selector, so stick with farmed Pacific or edible (a.k.a. European) oysters. Enjoy them on the half shell, or try these recipes:

6. Crab

Three ounces of this crustacean has 9.8 μg of Vitamin B12.

According to the Environmental Defense Funds Seafood Selector, Dungeness and stone crab have low amounts of contaminants and fishing cause very little habitat damage. Also, if you buy red and blue king crabs, look for ones from the U.S.

7. Salmon

Half a filet of salmon has 9.0 μg of Vitamin B12.

Look for wild salmon from Alaska, because the Environmental Defense Fund's Seafood Selector shows these fish come from well-maintained fisheries and have low contaminants. Another option is Artic Char, which mostly comes from eco-friendly farms.

8. Ready-to-Eat Cereals

Starting the day off with fortified cereals like Kellogg's Special K or General Mills' Total Raisin Bran have around 6.0 μg of Vitamin B12 per cup. Look at your favorite cereal's label for nutrition facts. Choose cereals made from whole grains, and skip any with lots of added sugar.

9. Trout

Trout, a salmon relative, has 4.2 μg of Vitamin B12 in every three ounces.

Because these fish are mostly farmed, the Environmental Defense Fund's Seafood Selector deems these fish as "eco-best." All trout you'll find at the fish market come from U.S. farms with high environmental standards.

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